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ACE Insight | 5 movements to improve bone and joint health



Did you know that by 2020, every second American over 50 will or will be at risk for osteoporosis? This, together with an increasing number of active aging worried about maintaining their health and well-being as they grow older, is driving demand for health and sports professionals who understand the safety protocols for bones and joints.

Exercise and physical activity are key to developing bone density because mechanical stress stimulates and strengthens the bone. However, once osteoporosis is present, there is limited evidence that exercise alone can improve bone density. However, there is research suggesting that postmenopausal women may experience improvements in bone mineral density through high-intensity resistance training and stroke training.

Many active people are understandably concerned about stroke training, especially if they have already developed osteoporosis or arthritis. How can you reassure customers who are afraid of intensive strength training? And how should you address vulnerable subgroups of this population?

First, you need to start with a solid foundation for sound kinematics. A reliable program for bone health should include multicomponent training that includes balance, resistance, and strength and endurance of spinal extension. (Giangregorio et al., 201

5; Sinaki et al., 2002). By integrating exercises based on alignments, the absorption and transmission of forces by the skeleton can be improved for better osteogenic effects and the risk of injury due to prolonged stress and duration can be reduced.

Exercises for the flexion of the thoracic spine, z. are associated with an increased risk of vertebral body fractures and should generally be avoided in this population. However, many other movements can be included that provide protective strengthening benefits.

Following is a sample of five movements that require little to no equipment to prepare your customers for optimal bone loading through heavier loads and loads. These movements will also help to improve the function.

Supine Limb

Decompress the spine.

  • Lying on the back with planted feet.
  • Pull out one foot and grasp the same arm on the ear.
  • Inhale and heel and stretch hand in opposite directions.
  • Exhale and relax.
  • 19659011] Repeat several times before changing sides.

From Prep

Activate the deep lumbopelvic stabilizers that support balance and posture control.

  • Lying on his back with his feet up.
  • Press your hands into your thighs as you exhale and activate the deep core muscles (we call this the "zipper"). Make sure that the belly does not burst.
  • Inhale and release. Repeat the process six to eight times.
  • To increase the intensity of this movement, raise the legs to a 90/90 position with the feet at the level of the knees and shins parallel to the ceiling. As you exhale, press your hands into your thighs and tilt the pelvis backwards to flatten the lumbar spine. Pull the stomach back towards the mat. Press and hold for a few seconds before releasing and repeating.

Knee Bumps

Tap into the joint between the shoulder, trunk, and hip to provide endurance for the alignment of the spine and shoulder at the same time Strengthen the back, abdominal muscles and thighs.

  • Walk tense toes in a square position on hands and knees.
  • Exhale and float over your knees and lift your stomach without straightening your back. Extend your neck to avoid "Dangling Head Syndrome".
  • Lower your knees and inhale to repeat.
  • To increase the intensity of this movement, raise one foot when kneeling or crawl forward and backward.

Back Extension

Work your back to strengthen the spine, improve balance, and improve alignment.

  • hands on the hips; The palms should point upwards. Gently push the pubis into the mat to lift the belly.
  • Move your head and arms while looking down. Keep your feet down and isolate the effort on the muscles that surround the upper thoracic spine. Press and hold for a few seconds. Concentrate on reaching through the crown of the head.
  • To increase the intensity of this movement, add 2 to 3 pounds of weight in each hand without affecting the shape. Or turn your arms to the sides and ears without shrugging your shoulders.

Squats

Strengthen the hips, improve mobility and function, and strain the skeleton in a weighted orientation.

  • Stand with feet slightly wider than hip-width apart in slight external rotation. Hold 2 to 3 pounds of weight in each hand.
  • Lean back while leaning on your hips and stretching your arms forward; return to the starting position. Keep your knees over your toes while squatting, shoulders relaxed and looking forward. Repeat the process eight to ten times.
  • To increase the intensity of this movement, hold the squat and shift the weight to one leg as you get up. Or set the weights aside and swing forward with changing arms while you squat.

Want to immerse more of these movements and deeper into a bone and joint health training system? Join the Buff Bones® Online Instructor Training course on our ACE Continuing Education portal.

References

Giangregorio, L.M., McGill, S. and Wark, J.D. (2015). To be fit for fractures: results of a Delphi consensus process on physical activity and exercise recommendations for adults with osteoporosis with or without vertebral body fractures. Osteoporosis International, 26, 3, 891-910.

Sinaki, M., Itoi, E. and Wahner, H.W. (2002). Stronger back muscles reduce the frequency of vertebral fractures: A prospective follow-up after 10 years in postmenopausal women. Bone 30, 6, 836-841.


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